Calories in
beef, flank, steak
149 kcal per 100 g Beef, flank, steak contains 149 calories per 100 grams, or about 168 calories per 4 oz. Per 100 g it provides 21.7 g protein, 0.0 g carbohydrate and 6.3 g fat.
By calories that splits 0% carbohydrate, 61% protein, 39% fat — dissected below.
SOURCE·USDA SR Legacy·FDC 168609·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 143 kcal; USDA publishes 149 kcal — −6 kcal, 4.0% apart. That gap is expected, not an error: USDA derives energy with food-specific factors and, for many items, discounts the fibre that the shorthand still counts at four. The published figure is the better one, so the axis above is scaled to it and the shares are what the shorthand is genuinely good at.
Source—USDA FoodData Central, SR Legacy—FDC 168609—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 4 oz | 113.0 g | 168 | 24.5 g | 0.0 g | 7.1 g |
| 1 steak | 202.0 g | 301 | 43.9 g | 0.0 g | 12.7 g |
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Full nutrition, per 100 g and per 4 oz
| Nutrient | Per 100 g | Per 4 oz |
|---|---|---|
| Energy | 149 kcal | 168 kcal |
| Protein | 21.7 g | 24.5 g |
| Total fat | 6.3 g | 7.1 g |
| Saturated fat | 2.6 g | 2.9 g |
| Carbohydrate | 0.0 g | 0.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 57.0 mg | 64.4 mg |
| Potassium | 340.0 mg | 384.2 mg |
| Calcium | 28.0 mg | 31.6 mg |
| Iron | 1.6 mg | 1.8 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 69.0 mg | 78.0 mg |
| Water | 68.7 g | 77.7 g |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 168609·REVIEWED JUL 2026
How beef, flank, steak compares
Among the 207 beef products items on this site, beef, flank, steak ranks 153 of 207 by calorie density, against a category average of 224 kcal per 100 g — so it is about 33% less calorie-dense than typical for its group.
It carries 14.6 g of protein per 100 calories — a genuinely protein-dense food.
To burn off 4 oz (168 kcal), a 70 kg adult would walk for roughly 34 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average beef, flank, steak. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
How many calories are in beef, flank, steak?
Beef, flank, steak contains 149 calories per 100 g, which works out to about 168 calories per 4 oz. It also provides 21.7 g of protein, 0.0 g of carbohydrate and 6.3 g of fat per 100 g.
What is the macro breakdown of beef, flank, steak?
By calories, beef, flank, steak is roughly 0% carbohydrate, 61% protein and 39% fat. That makes it a predominantly protein-based food.
How long does it take to burn off 4 oz?
About 34 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the beef, flank, steak I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Neighbouring entries
The 6 foods that sit closest to beef, flank, steak on the calorie-density shelf, all within beef products.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. Full USDA description: "Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
